Constipation pre menstruation is a common issue faced by many women. The hormonal changes that occur during the menstrual cycle can have a significant impact on bowel movements, leading to discomfort and frustration. In this article, we will explore the causes of constipation pre menstruation, its symptoms, and various strategies to manage and alleviate this condition.
The Hormonal Connection
The link between constipation and the menstrual cycle is primarily due to hormonal fluctuations. During the luteal phase, which occurs after ovulation and before menstruation, progesterone levels rise(1). Progesterone is known to slow down gut motility, leading to a longer transit time for food and waste products in the intestines(2). This slower movement can result in constipation pre menstruation. Additionally, the drop in estrogen and progesterone levels just before menstruation can also contribute to constipation(3). These hormonal changes can affect the balance of fluids in the body, potentially leading to dehydration, which can further exacerbate constipation.
Symptoms of Constipation Pre Menstruation
Women experiencing constipation pre menstruation may notice the following symptoms(4): Infrequent bowel movements (less than three per week) Difficulty or straining during bowel movements Hard, dry, or lumpy stools Feeling of incomplete evacuation Abdominal bloating or discomfort These symptoms can vary in severity from person to person and may be accompanied by other premenstrual symptoms, such as mood changes, breast tenderness, and fatigue.
Managing Constipation Pre Menstruation
There are several strategies that can help alleviate constipation pre menstruation:
1. Increase Fiber Intake
Consuming a diet rich in fiber can help promote regular bowel movements5. Include plenty of fruits, vegetables, whole grains, and legumes in your diet. Gradually increase your fiber intake to avoid excessive bloating and gas.
2. Stay Hydrated
Drinking adequate water throughout the day is essential for maintaining proper bowel function6. Aim for at least 8 glasses of water per day, and consider increasing your intake during the premenstrual phase to help counteract the effects of hormonal changes on fluid balance.
3. Exercise Regularly
Physical activity can help stimulate bowel movements by promoting peristalsis, the contractions that move food through the digestive tract7. Engage in moderate exercise, such as brisk walking, cycling, or swimming, for at least 30 minutes a day.
4. Manage Stress
Stress can contribute to constipation by affecting gut motility and altering bowel habits8. Practice stress-reducing techniques, such as deep breathing, meditation, or yoga, to help relax the mind and body.
5. Consider Probiotic Supplements
Probiotics are beneficial bacteria that can help support digestive health and alleviate constipation9. Research has shown that certain probiotic strains, such as Bifidobacterium lactis and Lactobacillus rhamnosus, can be particularly effective in improving bowel regularity10,11. Consult with a healthcare professional to determine if probiotic supplements are appropriate for your individual needs.
When to Seek Medical Advice
While constipation pre menstruation is often manageable with lifestyle changes and over-the-counter remedies, there are instances when it is important to consult a healthcare professional. Seek medical advice if12: Constipation persists for more than three weeks despite self-care measures You experience severe abdominal pain or bloating You notice blood in your stool You have unexplained weight loss or fever accompanying constipation Constipation is interfering with your daily activities or quality of life Your healthcare provider can help rule out any underlying medical conditions and provide personalized recommendations for managing constipation pre menstruation.
Conclusion
Constipation pre menstruation is a common issue that many women face due to the hormonal changes associated with the menstrual cycle. By understanding the link between hormones and bowel function, women can take proactive steps to manage and alleviate constipation during this time. Incorporating fiber-rich foods, staying hydrated, exercising regularly, managing stress, and considering probiotic supplements can all contribute to improved bowel regularity and overall digestive comfort.
Remember, if constipation persists or is accompanied by severe symptoms, it is essential to consult a healthcare professional for proper evaluation and treatment. With the right combination of lifestyle modifications and medical guidance, women can effectively navigate the challenges of constipation pre menstruation and maintain optimal digestive health throughout their menstrual cycle.
References:
- Bernstein, M. T., Graff, L. A., Avery, L., Palatnick, C., Parnerowski, K., & Targownik, L. E. (2014). Gastrointestinal symptoms before and during menses in healthy women. BMC Women’s Health, 14(1), 14. https://doi.org/10.1186/1472-6874-14-14
- Palomba, S., Di Cello, A., Riccio, E., Manguso, F., & La Sala, G. B. (2011). Ovarian function and gastrointestinal motor activity. Minerva Endocrinologica, 36(4), 295-310.
- Judkins, T. C., Dennis-Wall, J. C., Sims, S. M., Colee, J., & Langkamp-Henken, B. (2020). Stool frequency and form and gastrointestinal symptoms differ by day of the menstrual cycle in healthy adult women taking oral contraceptives: A prospective observational study. BMC Women’s Health, 20(1), 136. https://doi.org/10.1186/s12905-020-01000-x
- Bharucha, A. E., & Lacy, B. E. (2020). Mechanisms, evaluation, and management of chronic constipation. Gastroenterology, 158(5), 1232-1249.e3. https://doi.org/10.1053/j.gastro.2019.12.034
- Yang, J., Wang, H.-P., Zhou, L., & Xu, C.-F. (2012). Effect of dietary fiber on constipation: A meta analysis. World Journal of Gastroenterology, 18(48), 7378-7383. https://doi.org/10.3748/wjg.v18.i48.7378
- Popkin, B. M., D’Anci, K. E., & Rosenberg, I. H. (2010). Water, hydration, and health. Nutrition Reviews, 68(8), 439-458. https://doi.org/10.1111/j.1753-4887.2010.00304.x
- De Schryver, A. M., Keulemans, Y. C., Peters, H. P., Akkermans, L. M., Smout, A. J., De Vries, W. R., & Van Berge-Henegouwen, G. P. (2005). Effects of regular physical activity on defecation pattern in middle-aged patients complaining of chronic constipation. Scandinavian Journal of Gastroenterology, 40(4), 422-429. https://doi.org/10.1080/00365520510011641
- Chatoor, D., & Emmanuel, A. (2009). Constipation and evacuation disorders. Best Practice & Research Clinical Gastroenterology, 23(4), 517-530. https://doi.org/10.1016/j.bpg.2009.05.001
- Chmielewska, A., & Szajewska, H. (2010). Systematic review of randomised controlled trials: Probiotics for functional constipation. World Journal of Gastroenterology, 16(1), 69-75. https://doi.org/10.3748/wjg.v16.i1.69
- Ibarra, A., Latreille-Barbier, M., Donazzolo, Y., Pelletier, X., & Ouwehand, A. C. (2018). Effects of 28-day Bifidobacterium animalis subsp. lactis HN019 supplementation on colonic transit time and gastrointestinal symptoms in adults with functional constipation: A double-blind, randomized, placebo-controlled, and dose-ranging trial. Gut Microbes, 9(3), 236-251. https://doi.org/10.1080/19490976.2017.1412908
- Ojetti, V., Ianiro, G., Tortora, A., D’Angelo, G., Di Rienzo, T. A., Bibbò, S., Migneco, A., Gasbarrini, A., & Cammarota, G. (2014). The effect of Lactobacillus reuteri supplementation in adults with chronic functional constipation: A randomized, double-blind, placebo-controlled trial. Journal of Gastrointestinal and Liver Diseases, 23(4), 387-391. https://doi.org/10.15403/jgld.2014.1121.234.elr
- Tack, J., Müller-Lissner, S., Stanghellini, V., Boeckxstaens, G., Kamm, M. A., Simren, M., Galmiche, J.-P., & Fried, M. (2011). Diagnosis and treatment of chronic constipation – a European perspective. Neurogastroenterology & Motility, 23(8), 697-710. https://doi.org/10.1111/j.1365-2982.2011.01709.x